IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - March 2022 Archive
3/31/22
Shoulder Health: Supinated Row + OH Carry
Strength: 4x8 DB Press
20 Min AMRAP:
5 Strict C2B Pullups
10 Ring Pushups
20 Box Step-ups (30/24)
3/30/22
Shoulder Health: 1-arm DB Press + C2B Pullups
1-arm DB High Pull + Dip
Strength: Bench Press (5x15 @55%)
812 Rounds:
400m Run
- Rest 1:30 b/w each -
3/29/22
Shoulder Health: 8/arm Turkish Getups
Strength: Bench Press (5x15 @55%)
4 RFT:
12 DL (225/155)
75 DU
3/28/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x8/leg Split Squats
30-20-10:
GHD Situps
T2B
Wall Ball (20/14)
3/25/22
Shoulder Health: 8/arm Turkish Getups
Strength: 5x5 Weighted Pullups
4 RFT:
20 Power Cleans (115/75)
800m Run
3/24/22
Shoulder Health: Shoulder Stamina
Strength: 1RM Hang Clean or HPC
5K Row For Time
3/23/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 1RM Push Press
For Time:
10 Single-leg Squats
20 DU
20 Single-leg Squats
40 DU
30 Single-leg Squats
60 DU
40 Single-leg Squats
80 DU
50 Single-leg Squats
100 DU
3/22/22
Shoulder Health: Supinated Row + OH Carry
Strength: 1RM Front Squat
3 RFT:
200m Run
20 K2E
200m Run
20 DB Thrusters (35/20)
3/21/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 1 RM DL
5x12 DB Row
5x5 Weighted Dips
3/18/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x5 Weighted Pullups
30-20-10:
Front Lack Lunges (155/105)
HRPU
3/17/22
Shoulder Health: Shoulder Stamina
Strength: 6x3 Hang Clean or HPC
12 Min AMRAP:
10 R-arm DB OHS (50/35)
5 Bar MU
10 L-arm DB OHS (50/35)
15 T2B
3/16/22
Shoulder Health: Supinated Row + OH Carry
Strength: Push Press (5x5 @75% of 1 RM or 5RM)
3 RFT:
15 KB Swings (53/35)
20 Box Jumps (24/20)
250m Row
3/15/22
Shoulder Health: Supinated Row + OH Carry
Strength: Push Press (5x5 @75% of 1 RM or 5RM)
1600m Run (Row)
- Rest 5 -
1200m
- Rest 4 -
800m
- Rest 3 -
400m
3/14/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: Front Squat (5x5 @75% of 1 RM or 5RM)
5x12 DB Bench Press
5x12 DB Row
5x5 Weighted Dips
3/11/22
Shoulder Health: Shoulder Stamina
Open 22.3
3/10/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: Warm up for DL
3 RFT:
25 DL (225/155)
1000m Assault Bike
3/9/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: Front Squat (5x5 @75% of 1 RM or 5RM)
6 RFT:
5 HPC (155/105)
10 Weighted Lunges (155/105)
- Then, HW Walk as far as possible in 4 min
(Rest as needed b/w couplet and HS Walk)
3/8/22
Shoulder Health: 8/arm Turkish Getups
Strength: Push Press (5x5 @75% of 1 RM or 5RM)
5 RFT:
35 DU
200m Run
3/7/22
Shoulder Health: Sup. Row + OH Carry
Strength: 5x10 DB Bench Press
For Time:
60 AbMat Situps
50 T2B
40 GHD Situps
30 Pullups
20 Strict Pullups
10 Bar MU
3/4/22
Shoulder Health: 1-arm DB Press + C2B Pullups
Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1:
DL (225/155)
Bar-facing Burpees
3/3/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: Push Press (5x5 @75% of 1 RM or 5RM)
20 Min AMRAP:
5 OH Weighted Situps
10 Burpees
15 Squats
3/2/22
Shoulder Health: Sup. Row + OH Carry
Strength: 6x3 Hang Clean or HPC
"Freestyle Diane"
45 Reps of Each Move For Time:
Deadlift (225/155)
HSPU
- Partition as needed for fastest time -
3/1/22
Shoulder Health: 1-arm DB High Pull + Dip
For Time (Row or Run):
2000m
- Rest 4 Min
1600m
- Rest 3 Min
1200m
- Rest 2 Min
800m
- Rest 1 Min
400m